Now that winter is over it is time to get your training back on track and detox from the damage winter always causes. Here is a spring workout to shake things up and get the ball rolling again. If you have been fighting the winter flu or just feeling a little under the weather please make sure to use of our in house Detox Box (red light sauna).

* Weight training days are grouped in 3 exercisers/tri sets. Perform each exercise in the tri set once then rest 60sec before starting the next set. Once completed the 3 or 4 sets move onto the next exercise tri sets. 1A, 1B and 1C x 3-4 sets then 2A 2b 2c and so on.

Day 1.

Exercise

Wk 1

2

3

4

5

6

7

8

1A Squat

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

1B Glute bridge (Feet on fitball)

3×20 reps

3×20

3×20

3×20

4×20

4×20

4×20

4×20

1C Fitball sit ups

3×20 reps

3×20

3×20

3×20

4×20

4×20

4×20

4×20

2A Power band crab walks

3×20 steps

3×20

3×20

3×20

4×20

4×20

4×20

4×20

2B DB thrusters

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

2C DB farmers walks

3x 20m

3x20m

3x30m

3x30m

4x40m

4x40m

4x50m

4x50m

3A KB Sumo Deadlifts

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

3B DB sumo squats

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

3C Plank

3x60sec

3x60sec

3x75sec

3x75sec

4x90sec

4x90sec

4x2min

4x2min

4A Walking Lunge

3×20 steps

3×20 steps

3×20 steps

3x 20 steps

4x 20 steps

4x 20 steps

4x 20 steps

4x 20 steps

4B KB swings

3×20 reps

3×20 reps

3×20 reps

3×20 reps

4×20 reps

4×20 reps

4×20 reps

4×20 reps

4C Leg lowers

3×20 reps

3×20 reps

3×20 reps

3×20 reps

4×20 reps

4×20 reps

4×20 reps

4×20 reps

Day 2.

Exercise

Wk 1

2

3

4

5

6

7

8

1A Push ups

3×15 reps

3×15

3×20

3×20

4×25

4×25

4×30

4×30

1B DB side raisers

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

1C Hanging knees raise

3×20 reps

3×20

3×20

3×20

4×20

4×20

4×20

4×20

2A Seated DB Shoulder press

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

2B DB Row

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

2C Mt climbers

3x 30sec

3×30

3x40m

3x40m

4x50sec

4x50sec

4x60sec

4x60sec

3A Renegade Row

3×15 reps

3×15

3×12

3×12

4×10

4×10

4×8

4×8

3B Burpees

3×20 reps

3×20

3×20

3×20

4×20

4×20

4×20

4×20

3C Sit ups

3×20

3×20

3×20

3×20

4×25

4×25

4×25

4×25

4A Bench Dips

3×15 reps

3×15

3×15

3x 15

4x 15

4x 15

4x 15

4x 15

4B DB curl + press

3×15 reps

3×15 reps

3×12 reps

3×12 reps

4×10 reps

4×10 reps

4×8 reps

4×8 reps

4C Cable twists

3×20 reps(each side)

3×20 reps

3×20 reps

3×20 reps

4×20 reps

4×20 reps

4×20 reps

4×20 reps

Day 3. Burn baby burn

Warm up – 1km run/jog depending on fitness level, Then

Warm up drills, repeat 2 times

– 60 sec walking lunges, then hip flexor stretches

– 60 sec skipping, then stretch your calfs

– 60 sec high knees, then stretch quads

– 60sec heel flicks/butt kicks, then stretch hamstrings

– 60 sec 10m shuttle runs

Workout:

1 – 5 x 40m sprints, rest 30 sec between

2. 5 x 75m sprints, rest 60 sec between

3. 5 x 100m sprints, rest 90 sec between

Day 4. Rest Day

Day 5. Body Weight Full Body circuit

3-4 rounds of 45 sec on 15 sec rest

1. Stationary bike

2. Bench hop overs

3. Step ups (left leg)

4. Steps up (Right leg)

5. Dead ball slams

6. Skipping

7. Hand release push ups

8. Ring or TRX rows

9. Russian twists

10. Burpees

Day 6.

Long slow cardio day. Get outside and go for a bike ride, swim, hike anything that you enjoy that gets you moving and enjoying the beautiful spring weather.

METHOD

Step 1

Add the chicken, oil and Moroccan seasoning in a large bowl and season.

Step 2

Heat a barbecue grill or chargrill on medium-high. Cook the chicken for 3-4 mins each side or until golden brown and cooked through. Transfer to a plate and cover with foil. Set aside for 5 mins to rest.

Step 3

Meanwhile, process half the mint in a food processor until finely chopped. Add half the yoghurt and process until smooth. Transfer to a bowl and stir in the remaining yoghurt. Season.

Step 4

Arrange the chicken, watermelon, radish, cucumber, onion, coriander and remaining mint on a serving platter. Serve with the yoghurt mixture and pistachios, if desired.

Add all ingredients except for the almond milk and blueberries to your food processor and blend until well combined.

Gradually add in 1 cup of the almond milk and blend until there is a smooth, quite thick but still runny mixture.

Add the all of the mixture into a bowl and stir in the blueberries. Heat some coconut oil in a pan on medium-low heat. Drizzle in enough mixture for your preferred pancake size.

Cook until little bubbles form at the top then flip. Cook for another 30 seconds until it’s golden brown and then remove from the pan. Continue with the other pancakes, stacking them on top of each other to keep them warm.

To serve add more blueberries, some toasted walnuts, coconut cream and a drizzle of honey or sugar free maple syrup.

In conjunction with our open day and mini olympics being held at our Bulimba facility on September 2nd I thought it would be good to give everybody the chance to have a go at the events that will be held on the day.

Below is a list of the events which our competitors will be competing in to win some pretty awesome prizes. We have a total of $3000 worth of prizes to give away.

Take a video of you completing each event and document your times and reps and post your videos on our Facebook page so we can see how you compared to all our athletes on the day. Get involved and have some fun.

Please complete a full warm up and stretch before trying the events. All events will have a 5-10min rest period before the start of the next event.

Event 1. 100m sprint – recored time

Event 2. Maximum metres covered in 1 min on the rowing machine

Event 3. Maximum amount of push ups in 1 minute (chest must touch the floor and elbows must be locked out at the top of each rep)

Event 4. Maximum amount of calories on the assault bike in 1 minute

Event 5. 60sec sprint on the spin bike then 50 air squats for time, record time it takes to do the squats

Preheat oven to 160 C (fan forced). Oil a pie dish or any similar size pan and set aside.

Mix all filling ingredients in a mixing bowl. Transfer to the pie dish and spread throughout the bowl evenly.

Mix all of the topping ingredients (except slivered almonds reserved for garnish, if using) in a separate small mixing bowl until coarse crumbs form. Sprinkle the mixture over the apples in the pie dish. Garnish with slivered almonds if desired.

Bake in a preheated oven for approx 30 minutes, until the crumble turns golden brown.

Below is a general outline of the genetic program works and a link to more science.

This genetic wellness program measures your genes which don’t change through out your entire life. But obviously you look different as you age, we can learn’t behaviours and are conditioned from our environment which all effects who we are both physically and mentally.

What the program also measures is which genes are turn on or turned off. Then it works out what you need to do turn the right genes on and the wrong genes off. So with all the measures, you get the DNA and you also get how that DNA has been changed and that is your phenotype. That is what you show on the outside. Then the outputs are calculated based on the things that you need to do to restore balance to your body and mind.

Most people think you just have to look at food and exercise. But have you ever been in a crap workplace, a crap relationship and/or a crap environment. All of those things effect your whole body and this program understands what you need to do to re-balance that part of you because it can be more power sometimes than food and exercise.

Basic terms – it measure you DNA, measure which genes are on or off and it tells you what to do to turn the right genes on and the wrong genes off. And all of these things that effect that are food, exercise, mind, social, place, talents. Which are the areas we look at and coach on.

Step 1Heat half of the olive oil in a large saucepan and cook the beef over a high heat in 3 batches until brown. Once brown transfer to a plate. Reduce the heat to medium and add the remaining oil and onion. Cook for 5 minutes, until soft. Add tomato paste and paprika and sprinkle flour over. Cook, stirring, for 1 minute. Gradually add stock, stirring constantly.

Step 2Return meat to the pan, cover and bring to the boil. Reduce heat to low and stir gently, covered, for 1 hour. Add mushrooms, carrot and sweet potato. Replace lid and cook for 45 minutes then add beans and cook a further 15 minutes.

With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.

If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.